Getting Rid of the Stomach Fat

How to start getting rid of the stomach fat is aor in stroganoff). If done twice in the day, 100
question which seems to be more complicatedcalories will be cut.
than a long mathematical equation. And it may get35. Reduce the size of your steak from 4 1/2
complicated and difficult to solve just like aounces to 3 ounces.
mathematical equation IF the rules applied are not36. Grill a cheese sandwich with nonstick cooking
correct.spray instead of margarine.
The quickest and Easiest way to lose fat is37. Replace 1 cup of chocolate ice cream with 2/3
relative to what you consider quick and easy.cup of nonfat chocolate frozen yogurt.
While there are no true fixes, there are definitely38. Snack on 2 ounces of oven-baked potato
strategies and rules that you can apply to getchips instead of regular potato chips.
your goals the best way.39. Instead of topping your salad with an ounce
First of all lets start off with the first rule..of croutons, get your crunch from 1/4 cup of
1. To lose weight you must create a caloric deficitchopped celery.
in your body.in simple words, you must eat less40. Instead of 1 cup of macaroni salad, eat 3 1/2
calories than you are burning in a 24 hour timecups of spinach salad with 2 tablespoons of
period.low-calorie dressing.
2. Get good at rule number 1 and you wont need41. Cut the peanut butter on your sandwich from
anything else.2 tablespoons to 1 tablespoon.
Calories are burnt doing everything and anything.42. Serve your turkey with 1/4 cup of cranberry
Working, walking, brushing your teeth, typing onsauce instead of 1/2 cup.
your keyboard,sitting idle... EVERYTHING. Even43. Order a sandwich on cracked wheat bread
thinking burns calories.Thought requires glucoseinstead of a croissant.
transfer and neurochemical production and44. Complement your hamburger with 1 1/4
synapses to fire. All require calories to be burnt toounces of oven-baked tortilla chips instead of a
make it happen.side of fries.
This does not mean that I recommend thinking45. Split an apple Danish with a friend rather than
your way to lose fat. Although you are burningeat the entire thing.
calories when thinking, its not an efficient way to46. Order 2 slices of cheese pizza instead of 2
lose fat. Efficiency is time spent vs. resultsslices of pepperoni pizza.
received.47. Grab a Dole Fresh Lites Cherry frozen fruit
There are two ways of creating a caloric deficit:bar instead of a Sunkist Coconut frozen fruit bar.
1) Increase activity48. Snack on 1/2 cup of fruit cocktail canned in
2) Lower calorie intakewater instead of 1 cup of fruit cocktail canned in
Although you can use either method mentionedheavy syrup.
above, it is better to use a combination of both.49. Switch from 1 cup of fruit punch to 1 cup of
I am giving you a few tips on how to use both tosparkling water flavored with 2 teaspoons of
do so...concentrated orange juice.
1) INCREASE ACTIVITY First of all, you need to50. Instead of eating garlic bread made with
get moving. Do high intensity exercises, highbutter, spread baked garlic cloves on French
intensity exercises has been shown to beat thebread.
pants off low intensity, long duration carsio. it quite51. Rather than snack on 1 cup of grapefruit
simply gives you the most calorie burn for thecanned in syrup, peel and section 1 small
time you spend exercising.grapefruit.
A person preforming 20 minutes of high intensity52. Dip your chips in 1/2 cup of salsa instead of 1
exercises will burn more calories than someone2 cup of guacamole.
performing low intensity exercise at the end of a53. Switch from 1/2 cup of Frozen Glade butter
24 hours time frame. This is due to metabolicpecan ice cream to Brewers butter pecan ice
changes in the body, including exercises post postcream.
oxygen consumption. Basically this amounts to a54. Use 1 tablespoon of mayonnaise in your tuna
higher metabolic rate all day long. At the end ofsalad instead of 2 tablespoons.
the day you can easily create an extra 300-50055. Hold the tartar sauce on your fish sandwich,
calorie burn through high intensity exercise. Add toand squeeze lemon on it instead.
this the deficit we are going to create with56. Replace 3 fish sticks with 3 ounces of grilled
lowering intake, and you"ll be ready for swim suithalibut.
season in no time.57. In sandwich spreads or salads, use 3
Lets take a look At a second way of creating ateaspoons of mayonnaise instead of 4 teaspoons
caloric deficit.of mayonnaise.
2) LOWERING CALORIE INTAKE- Now, depending58. Use 2 tablespoons of light pancake syrup
on your personal experience, this may seems likeinstead of 2 tablespoons of regular syrup.
the tougher of the two ways to create the59. Top your pasta with 1 cup of marinara sauce
deficit. What I"ll do here is give you the easiestinstead of 1/2 cup of Alfredo sauce.
and most effective way to lower calorie intake.60. For each serving of pasta salad you make,
Lowering calorie intake does not mean suffering.reduce the oil or mayonnaise by 1 tablespoon.
It means making wiser choices about your total61. Replace 1/2 cup of peaches canned in
intake. This could be as easy as exchangingextra-heavy syrup with 1/2 cup of peaches
regular sugar filled beverages for the dietcanned in water.
versions.62. Prepare 1/2 cup of steamed peas and
A pound of body fat is equivalent to about 3,500cauliflower instead of frozen peas and cauliflower
calories. So if you cut 100 calories a day byin cream sauce.
reducing the intake of calories plus the 30063. Cut back on sampling during cooking. The
approx. calories burnt by working out for 31 days,following "tastes" have 100 calories: 4 tablespoons
you're cutting 12,400 calories--or about approx. 4of beef stroganoff, 3 tablespoons of homemade
pounds. WOW!chocolate pudding, 2 tablespoons of chocolate-chip
Losing 4 pound a month doesn't require drasticcookie dough.
changes in your eating habits. It can be as simple64. At an Italian restaurant, snack on a large
as eating two egg rolls with your Chinese stir-frybread stick instead of a slice of garlic bread.
instead of three. Here are 100 painless ways to65. Eat a 3/4-cup serving of pudding made with
cut 100 or more calories a day. As a bonus, theyskim milk rather than a 1-cup serving of pudding
all reduce fat or sugar, which means, calorie formade with whole milk.
calorie, you're getting more vitamins and minerals.66. Choose 1/2 cup of brown rice instead of 1
1. Spread 1 tablespoon of all-fruit jam on yourserving of frozen rice pilaf with green beans or 1
toast rather than 1 1/2 tablespoons of butter.serving of frozen Oriental rice and vegetables.
2. Replace 1 cup of whole milk with 1/2 cup of67. Compliment your sandwich with 3/4 cup of
nonfat milk.split-pea soup instead of 1 cup of chunky bean
3. Eat 2 poached eggs instead of 2 fried eggs.and ham soup.
4. Replace 1/2 cup of granola with 2 cups of68. Replace 3 tablespoons of strawberry topping
Cheerios.on your ice cream with 3/4 pint of fresh
5. Instead of using whole milk and eggs tostrawberries.
prepare 2 slices of French toast, use nonfat milk69. Pass on the second helping of mashed
and egg whites.potatoes.
6. Snack on an orange and a banana instead of a70. Eat 3 grilled prawns with cocktail sauce instead
Snickers candy bar.of 3 breaded and fried prawns.
7. Munch on 35 pretzel sticks instead of 1 ounce71. Make a pie crust with 1 cup of Grape-Nuts
of dry-roasted peanuts.cereal, 1/4 cup of concentrated apple juice and 1
8. Replace 1 cup of sweetened applesauce with 1tablespoon of cinnamon, instead of using a
cup of unsweetened applesauce.traditional graham-cracker crust. You'll save 100
9. On your lamb-and-vegetable kabob, replace 2calories per slice.
of the 4 chunks of meat with fresh whole72. Replace 8 sticks of regular chewing gum with
mushrooms.sugar-free chewing gum.
10. Dip an artichoke in 1 tablespoon of low-fat73. Snack on a papaya instead of a bag of M&Ms.
mayonnaise instead of 1 1/2 tablespoons of74. Substitute 3 ounces of scallops for 3 ounce of
regular mayonnaise.lean beef in your stir-fry.
11. Steam your asparagus rather than sauté75. Rather than spread 4 tablespoons of cream
it in 1 tablespoon of butter or oil.cheese on two slices of raisin bread, dip the bread
12. Instead of a 5-ounce glass of wine, opt forin 1/2 cup nonfat apple-cinnamon yogurt.
cherry-flavored sparkling water.76. Munch on 1 cup of frozen grapes instead of
13. For a chewy snack, have 1/2 cup of driedan ice cream sandwich.
fruit rather than 9 caramels.77. Rather than drink a strawberry milkshake,
14. Replace 3 slices of bacon with 3 slices of Lightmake a smoothie of 2/3 cup of low-fat milk, 1/2
& Lean Canadian bacon.cup of strawberries and 1/2 a banana.
15. Eat a Lender's egg bagel instead of a Sara Lee78. Replace 2 brownies with 2 fig bars.
egg bagel.79. Eat 2 meatballs instead of 4 with your
16. Select 1 cup of home-style baked beansspaghetti.
instead of an equal serving of baked beans with80. On a hot day, quench your thirst with a glass
franks.of ice water with lemon or mint instead of a can
17. Replace 2 biscuits with 2 dinner rolls.of light beer.
18. When making a sandwich, use 2 slices of81. Eat 1/2 cup of black beans instead of 3
Roman Light 7-grain bread instead of Pepperidgeounces of roast beef.
Farm wheat bread.82. Replace 1 1/2 tablespoons of I Can't Believe
19. Eat 1/2 cup of steamed fresh broccoli insteadIt's Not Butter spread with 1 1/2 tablespoons of
of 1/2 cup of frozen broccoli in cheese sauce.Nucoa Smart Beat margarine.
20. Make a burrito with 1/2 cup of fat-free re83. Choose 1 serving of vegetarian lasagna
fried beans and 1 ounce of nonfat cheese insteadinstead of lasagna with meat.
of the same amount of traditional re fried beans84. Eat 2 Kellogg's Nutria-Grain bars instead of 2
and cheese.Kellogg's Pop-Tarts.
21. Replace an apple muffin with a high-fiber85. Drizzle 3 tablespoons of low-calorie French
English muffin.dressing on your salad instead of 2 tablespoons of
22. Reduce a typical serving of chocolate cake (1blue cheese dressing.
8 of a two-layer cake) by one-third.86. Replace 1 large flour tortilla with 1 six-inch corn
23. Switch from 1 cup of whole-milk hot chocolatetortilla.
to 1 cup of steamed 1% milk flavored with a87. Eat a turkey sandwich instead of a chicken
dash of almond extract.salad sandwich.
24. Replace 1 cup of caramel-coated popcorn with88. Choose 4 1/2 ounces of tuna packed in water
2 1/2 cups of air-popped popcorn.instead of 4 1/2 ounces of tuna packed in oil.
25. Switch from 1/2 cup of yogurt-covered raisins89. At Burger King, have a Whopper Jr. Sandwich
to 1/2 cup of plain raisins.with regular fries instead of a Whopper With
26. Snack on 1 cup of nonfat plain yogurt insteadCheese Sandwich.
of 1 cup of custard-style yogurt.90. Order your Quarter Pounder without cheese.
27. Top your celery sticks with 2 tablespoons of91. At Jack in the Box, eat a regular taco instead
fat-free cream cheese instead of 3 tablespoonsof a super taco.
of regular cream cheese.92. Fix 1 cup of turkey chili with beans rather than
28. Replace 2 fried-chicken drumsticks with 2regular chili with no beans.
roasted drumsticks and a cup of peas and93. Use 1 cup of fat-free cottage cheese instead
carrots.of regular cottage cheese.
29. Instead of eating 5 chocolate-chip cookies,94. Order a sandwich with barbecued chicken
savor the taste of 2.instead of barbecued pork.
30. Lighten your 2 cups of coffee with 295. Replace 1 cup of corn with 1 cup of carrots.
tablespoons of evaporated nonfat milk instead of96. Reduce your helping of turkey stuffing from 1
2 tablespoons of half-and-half.cup to 2/3 cup.
31. Replace a 12-ounce can of cola with a97. Have a single scoop of ice cream instead of a
12-ounce can of diet cola.double scoop.
32. Thicken your cream sauce with 1 percent milk98. Replace 2 ounces of corn chips with 2 ounces
and corn starch instead of a roux of butter andof SnackWell's wheat crackers.
flour.99. Eat 1 hot dog at the baseball game instead of
33. At the appetizer tray, choose 4 fresh raw2.
mushrooms instead of 4 batter-fried mushrooms.100. Shred 2 ounces of fat-free cheddar cheese
34. Use 2 tablespoons of fat-free sour creamon nachos instead of regular cheddar.
instead of regular sour cream (on baked potatoes